» Tips to Help Your Healing -- Naturally

• Vehicles
• The Phone
• Lifting
• Posture
• Beds
• Getting Out of Bed
• Sitting
• Pillows
• Don't Play Doctor
• Bathing
• Rest

Vehicles

• Sit on the edge of the seat when getting in, then swing both legs together, pivoting on an axis.


• Do not put one leg in first and then sit down heavily.


• If length of seat is to close to the dashboard, move it back when getting out so it's ready when getting back in. Particularly important for patients with low back problems.

The Phone

• Switch hands when using the phone.


• Do not cradle the phone in the crook of your neck. Doing so will destabalize the cervical spine and require more care.


• Secretarial and salespeople who use the phone a great deal should look into purchasing a lightweight headset.

Lifting

• Everyone knows the correct way to lift, but most of us don't do it. DO IT!


• There are circumstances where it is difficult to lift correctly, particularly getting bags in or out of a car. The bumper does not allow one to bend the knees. Bring the grocery bag to you first and lift carefully.


• If it is repetetive lifting, make it easier! Take breaks. Use equipment to help.

Posture

Correct posture, or the attempt, should be part of all healing patients' regimen.

• Sitting should be upright, not slouched.


• Walking should be with head level or slightly elevated, not looking at the ground.


• If good posture cannot be maintained, use cushions, upright chairs, or other equipment to assist you.

Beds

• Waterbeds tend to become a problem once the patient has initiated spinal care. Among the several reasons why waterbeds irritate healing spines are temperature and lack of support.


• Prior to beginning chiropractic care, a combination of spine-related problems, poor pillow, and poor beds will still allow rest. After initiation of care, a good pillow, bed, and chairs are essential for getting rest and healing.


• Sleep on a firm mattress, preferably one which is neither too hard nor too soft, but just firm enough to hold your body level, while soft enough so that your shoulders and hips depress into the mattress. A "pillow top" is what is needed. If yours doesn't have it, buy "egg crating" from Walmart and put on top of your mattress.

Getting Out of Bed

• Lying down: Keep the torso straight, lay on either side, bringing the feet up, knees and ankles together, put feet over the edge and use the arms to help the upper body sit up. Reverse for getting into bed.

Sitting

• Posture should be upright, not slouched.
• La-z-boy chairs don't bend where you do; buy a rocker instead.
• When working at a desk, elevate materials to avoid neck fatigue; put a computer monitor at eye level and straight ahead of you.
• When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit straight. Avoid too soft, overstuffed chairs.
• Cross legs only at the ankles, not at the knees. Crossing your legs at the knees could aggravate existing back condition as well as interfere with the circulation to the lower limbs.

Pillows

• Have your pillow checked by this office.
• Use it correctly as directed.
• Have the correct type of filling.
• Have the correct filling amount.
• Spine problem + bad pillow + bad position = occasional rest
• Healthy spine + correct pillow + correct position = quality rest and healing
• The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows; never lie on a couch with your head on the armrest.

Don't Play Doctor

• Avoid rubbing, probing, or "poking" in the areas your doctor adjusts. Allow the body time to heal.
• Avoid sudden twists or turns of movement beyond normal limits of motion, especially of the neck.
• Avoid extreme bending of your spine in any direction; avoid reaching or other overhead work. Be particularly careful when brushing or shampooing your hair.
• Participate in simple exercises to strengthen your body, but avoid jarring activities which place stress on your neck and spine.

Bathing

• When bathing, sit rather than recline in tile tubs. If you are tired and wish to relax, it's better to be in bed.

Rest

• Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration--as well as maintenance--of normal health.
• Be sure to get plenty of sleep to allow your body to recuperate and repair.
• Sleep on your back or on your side with your legs flexed slightly, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
• Do not sleep sitting in a chair or in cramped quarters. Lie down in bed when it is time to sleep.

If you have any questions about any phase of your health care, feel free to Ask the Doctor.